Rowing

For Time

• 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
  • cal row
• 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Box Jumps
  • Pull-ups

For Time:

• 1500m Row
• 150 Jump Ropes
• 1600 meter Run

25 min AMRAP

• 500m Row
• 50m Med-Ball Shoulder Carry (80/50)
• 25 Sit-ups

3rds For Time (Partner)

• 400m Run
• 500m Row
• 3:00 minutes of rest between rounds

A round is complete when each partner completes both events.

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

CrossFit® Open 23.1

14 min AMRAP

• 60 Cal Row
• 50 Toes-to-Bar
• 40 Wall Balls (20/14)
• 30 Cleans (135/95)
• 20 Muscle-ups

Alternate Version

1 rd For Time

• 60 Cal Row
• 50 Toes-To-Bar
• 40 Wall Balls (20/14)
• 30 Cleans (135/95)
• 20 Pull-Ups

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

20min AMRAP

• 8 Toes-to-Bar
• 10 DB Hang Clean and Jerks (50/35) – 5 each arm
• 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout

12-min AMRAP

• 12 cal row
• 24 1-arm Alt DB Snatches (50/35)
• 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

• 1,500m Row